Escarole (cooked, boiled, drained, unsalted) nutrition facts
Per 1 cup · 150 g
of a 2,000 cal day
- Protein1.7g24% of calories
- Carbs4.6g66% of calories
- Fat0.3g10% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Escarole (cooked, boiled, drained, unsalted) (1 cup, 150 g) has 29 calories, with 1.7 g of protein, 4.6 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (66% of calories). It is high in Vitamin K (265% DV).
High in
20%+ of the daily value
- Vitamin K265%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin A16%
- Iron14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (150 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 141 μg | 16% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 318 μg | 265% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0 mg | 2% |
| Vitamin B12 | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 1 mg | 14% |
| Potassium | 368 mg | 8% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 33 mg | 5% |
| Zinc | 1 mg | 9% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 0 g | — |
| Polyunsaturated fats | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 61 cal
Escarole soup (canned)1 can (19.5 oz)+33 cal - 🍽️15 calTaylor Farms Escarole, Chopped2 cups−13 cal
- 15 cal
Wegman's Italian Escarole Blend2 ½ cups−13 cal - 25 calCento Escarole Soup In Chicken Broth1 cup−3 cal
- 140 calFreshdirect White Bean and Escarole Stew1 cup+112 cal
- 190 calWegmans Food You Feel Good About Soup1 cup+162 cal
Burning 29 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 5minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 4minSwimming laps
Common questions
How many calories are in Escarole (cooked, boiled, drained, unsalted)?
One serving of Escarole (cooked, boiled, drained, unsalted) (1 cup) has 29 calories, which works out to 19 calories per 100 g. That is about 1.4% of a 2,000-calorie day.
Is Escarole (cooked, boiled, drained, unsalted) high in protein?
Not especially. It has 1.7 g of protein per serving, and protein supplies 24% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Escarole (cooked, boiled, drained, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 0.4 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Escarole (cooked, boiled, drained, unsalted)?
29 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Escarole (cooked, boiled, drained, unsalted)?
0.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
